Fresh Ideas On How To Use Microgreens In Every Meal


Microgreens pack a punch in flavor and nutrition, making them a great addition to your home cooking.

Think of them as the baby versions of your favorite vegetables and herbs, harvested just after the first leaves have developed. In this guide, I’ll show you how these little greens can greatly impact your recipes.

Taste & Nutrition

Microgreens are not just a pretty garnish. They’re flavor powerhouses and nutritional dynamos.

Varieties and Flavors

Here are some popular microgreens you might want to try:

  • Radish: These offer a peppery kick that can jazz up salads and sandwiches.
  • Arugula: With a nutty, spicy flavor, arugula microgreens are perfect for adding a zing to pizzas and pasta.
  • Pea Shoots: Sweet and crunchy, they’re delightful in stir-fries or as a snack.
  • Sunflower: Nutty and meaty, sunflower microgreens can be tossed into wraps or sprinkled over omelets for extra texture.
  • Broccoli: Mild yet slightly bitter, broccoli microgreens work well in smoothies or mixed into slaws.
flavorful variety microgreens

Nutritional Profile

Despite their small size, these greens are loaded with vitamins, minerals, and antioxidants. Here’s why they’re such nutritional champs:

  • They contain higher vitamin levels than mature leaves of the same plants.
  • Microgreens are rich in enzymes, making them easier to digest.
  • Many varieties have been shown to pack notable amounts of vitamins C, E, and K.
  • They’re dense with nutrients like iron, potassium, zinc, and magnesium.

Incorporating Microgreens Into Breakfast

Here are some delicious ideas on how these tiny greens can revamp your morning breakfast routine.

Smoothies and Juices

  • Toss a handful of kale or spinach microgreens into your blender for a green smoothie.
  • Mix pea shoots or broccoli microgreens with fruits like bananas or berries for a sweet yet nutritious drink.
  • For juices, press wheatgrass or beet microgreens with apples or carrots to kickstart your day with vibrant flavors.
green peas shoot smoothie

Eggs and Toast

  • Whip up an omelet and sprinkle broccoli or radish microgreens on top before serving.
  • Add arugula microgreens to avocado toast for extra flavor and nutrients.
  • For scrambled eggs, fold in some spinach or kale microgreens right before they’re fully cooked for a touch of color and nutrition.
eggs and toast with microgreens

Microgreens In Lunch & Dinner Dishes

When lunchtime rolls around, microgreens are ready to take your midday meal from mundane to marvelous. And they don’t clock out at dinner!


  • Create a microgreen salad by mixing different varieties together. Drizzle with olive oil, squeeze a bit of lemon, and finish with a pinch of salt for a simple yet sophisticated dish.
  • Use microgreens as a base and top with sliced veggies, nuts, and your protein of choice for a complete meal.
  • Toss them into your traditional lettuce salad for added texture and nutrients. They blend seamlessly with other greens and add an unexpected flavor pop.

Main Courses

  • Garnish soups or stews with a handful of microgreens just before serving. They’ll add color and a burst of freshness.
  • Stir them into pasta: imagine basil microgreens scattered over your spaghetti marinara or mixed into pesto sauce.
  • Brighten up sandwiches and wraps by layering in some crisp radish or sunflower microgreens for extra crunch and zest.
Asian noodles with microgreens

Using Microgreens In Snacks & Appetizers

Snack time and appetizers are perfect opportunities to sneak in some extra nutrients with microgreens.

Healthy Snacking

  • Veggie Dips: Dip carrot sticks or cucumber slices into hummus, then top with radish microgreens for a peppery twist.
  • Crackers and Cheese: Place your favorite cheese on whole-grain crackers and crown them with arugula or beet microgreens.
  • Yogurt Parfaits: Layer Greek yogurt with granola, fresh fruit, and a sprinkle of kale or spinach microgreens for a savory touch.


  • Bruschetta: Top toasted baguette slices with tomato, garlic, basil microgreens, and a drizzle of balsamic glaze.
  • Deviled Eggs: After filling your eggs, add a small pinch of mustard or cress microgreens on top for an elegant finish.
  • Mini Tacos: Fill mini taco shells with grilled chicken or fish, top with salsa, and garnish with cilantro microgreens for a fresh flavor boost.
tacos with microgreens

Microgreens In Beverages

Believe it or not, microgreens can also make their way into your glass outside smoothies.

Teas and Infusions

  • Steep lemon balm or mint microgreens for a calming herbal tea.
  • Add chamomile microgreens to your mix for a more robust flavor, and let the subtle sweetness soothe you.
  • Use cilantro or basil microgreens in hot water for an aromatic infusion that’s perfect for after meals.

Cocktails and Mocktails

  • Muddle basil or mint microgreens to the bottom of your glass before adding your cocktail ingredients for a herby twist.
  • Garnish a gin and tonic with cucumber and dill microgreen sprigs for an Instagram-worthy presentation.
  • For mocktails, top off a fruity punch with colorful beet or radish microgreens to make it pop.

Storing Prepared Microgreens Dishes

When you’ve artfully incorporated microgreens into your dishes, you’ll want to ensure they stay as fresh and flavorful as possible.

Refrigeration and Shelf Life

Here are some tips for keeping those dishes with microgreens at their best:

  • Cool It Quickly: If you’ve cooked a dish with microgreens, let it cool to room temperature before refrigerating. This prevents condensation from making the greens soggy.
  • Airtight Containers: Use airtight containers to store your prepared dishes. This helps retain moisture without wilting the delicate leaves.
  • Timing is Everything: Microgreens are best enjoyed soon after preparation, but if you must store them, most dishes will be kept in the fridge for 1-2 days without significant loss of texture or flavor.
  • Separate When Possible: If a dish can be stored deconstructed (like a taco kit), keep your microgreens stored separate until it’s time to eat. This way, they won’t get limp from sitting in sauces or dressings.

While these tips can extend the shelf life of your dishes with microgreens, nothing beats enjoying them fresh. So try to prepare only what you’ll consume in one or two sittings for optimal taste and nutrition.

Creative & Unusual Uses

When you think you’ve tried microgreens in every way possible, there’s always room to get a little more creative.

Desserts and Baking

Who says microgreens are only for savory dishes?

  • Mint Microgreen Chocolate Chip Cookies: Imagine the surprise when you bite into a classic cookie and get a hint of fresh mint.
  • Lemon Basil Microgreen Cake: Add lemon basil microgreens to your lemon cake batter for an herbaceous note that complements the citrus beautifully.
  • Microgreen Fruit Tarts: Decorate the top of your fruit tarts with colorful microgreens like beet or amaranth for a visual and textural contrast.

Food Presentation

  • Edible Garnishes: Use delicate microgreen leaves as an edible garnish around your plated dish for an elegant touch.
  • Layering Textures: Arrange different types of microgreens on top of one another to create layers of texture and color on your plate.
  • Interactive Dishes: Encourage your guests to mix in the microgreens themselves by presenting them alongside a main course.

Common Serving Mistakes To Avoid

Here are some tips to keep your tiny greens at their best.


Microgreens are delicate and can lose their vibrant color and nutritional value if exposed to too much heat. Here’s how to avoid overdoing it:

  • Add them at the end of the cooking process to retain their texture and nutrients.
  • Use them as a garnish on hot dishes instead of mixing them in so they lightly wilt from the residual heat without becoming overcooked.
  • If you’re using microgreens in baked goods, consider lower temperatures and shorter cooking times than you would for mature greens.

Balancing Flavors

While microgreens can enhance a dish, it’s important not to let their flavors overshadow everything else. Consider these points:

  • Start with a small amount and taste as you go; you can always add more if needed.
  • Pair stronger flavored microgreens like radish or mustard with milder ingredients that won’t compete for your taste buds’ attention.
  • Use milder microgreens like sunflower or broccoli as a subtle complement to bold flavors in your dish.

Frequently Asked Questions

Can Microgreens Be Cooked?

Yes, microgreens can be cooked, but they are best added at the end of the cooking process or used as a garnish to preserve their delicate texture and nutrients. Overcooking them can lead to losing vibrant color and nutritional value, so apply heat sparingly.

How Many Microgreens Should I Use In A Dish?

The amount of microgreens you use in a dish depends on your personal taste preference and the flavor intensity of the specific variety. Microgreens are potent in flavor, so a little often goes a long way.

How Long Do Microgreens Last Once Prepared In A Dish?

Once prepared in a dish, microgreens are best consumed immediately but generally last 1-2 days when stored properly in the refrigerator.

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